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  1. #1
    Pats is offline Member
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    Default Best set x rep scheme for improving weighted chinups

    So I am kind of stuck at 27.5kg (~60lbs) on weighted chinups.
    Up until now, I've been doing 5/3/2 with 3 min rest, 3 times per week.
    But I read recently (by Pavel) that this isn't the best for improving chinup strength and a range of 25-50 reps is better.

    I don't like designing programs by myself as I'm far from being an expert so I'm asking for help here!

    I'm not bulking or nothing, I just want to improve my chinup strength and break this plateau!

    Thanks!

  2. #2
    EricJMoss is offline Senior Member
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    Default

    be a little more specific in your goal. is your goal to do 5 chin ups with 70lbs? 1 chin up with 80lbs etc.
    Eric Moss RKC, FMS
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  3. #3
    Pats is offline Member
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    Default

    Sorry if I wasn't specific enough.
    My goal right now is to be able to chinup with 80 lbs or so for 1-2 reps.

  4. #4
    Steve Freides is offline Senior Member
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    Is 27.5 kg your 1RM or the weight you've been using for 5/3/2?

    -S-
    http://www.kbnj.com

  5. #5
    Pats is offline Member
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    Default

    It's the one for 5/3/2.

  6. #6
    Geoff Neupert Guest

    Default Try something like this...

    Quote Originally Posted by Pats View Post
    So I am kind of stuck at 27.5kg (~60lbs) on weighted chinups.
    Up until now, I've been doing 5/3/2 with 3 min rest, 3 times per week.
    But I read recently (by Pavel) that this isn't the best for improving chinup strength and a range of 25-50 reps is better.

    I don't like designing programs by myself as I'm far from being an expert so I'm asking for help here!

    I'm not bulking or nothing, I just want to improve my chinup strength and break this plateau!

    Thanks!
    Pats,

    Try something like this:

    Cycle 1: 3 weeks - Singles with 70-90% of your 1RM chin, with pause at top of 3 seconds. 10-20 sets, 2-3x week.

    Wk 1: day 1 - 70%; day 2 - 75%; day 3 - 80%
    Wk 2: day 1 - 75%; day 2 - 80%; day 3 - 85%
    Wk 3: day 1 - 80%; day 2 - 85%; day 3 - 90%

    Cycle 2: 3 weeks - Retest 1RM then, ladders of 1,2,3,4,5 with 75-80% of 1RM twice per week
    Wk 1: day 1 - (1,2,3) 3, day 2 - (1,2,3) 4
    Wk 2: day 1 - (1,2,3,4) 2-3, day 2 - (1,2,3,4) 2-3
    Wk 3: day 1 (1,2,3,4,5) 2-3; day 2 - (1,2,3) 3

    Then retest 1RM and see where you stand. This should produce pretty significant strength gains for you.

    Let us know how that goes.

    Geoff

  7. #7
    Pats is offline Member
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    Default

    Quote Originally Posted by Geoff Neupert View Post
    Pats,

    Try something like this:

    Cycle 1: 3 weeks - Singles with 70-90% of your 1RM chin, with pause at top of 3 seconds. 10-20 sets, 2-3x week.

    Wk 1: day 1 - 70%; day 2 - 75%; day 3 - 80%
    Wk 2: day 1 - 75%; day 2 - 80%; day 3 - 85%
    Wk 3: day 1 - 80%; day 2 - 85%; day 3 - 90%

    Cycle 2: 3 weeks - Retest 1RM then, ladders of 1,2,3,4,5 with 75-80% of 1RM twice per week
    Wk 1: day 1 - (1,2,3) 3, day 2 - (1,2,3) 4
    Wk 2: day 1 - (1,2,3,4) 2-3, day 2 - (1,2,3,4) 2-3
    Wk 3: day 1 (1,2,3,4,5) 2-3; day 2 - (1,2,3) 3

    Then retest 1RM and see where you stand. This should produce pretty significant strength gains for you.

    Let us know how that goes.

    Geoff
    Wow, thanks a lot, that program looks awesome.
    I'll start it this monday.

  8. #8
    Pats is offline Member
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    Well, after finishing the first phase of this program, today, I tested my 1 RM after a 3-day rest from chinups and I'm happy to say that I broke my plateau!

    At 70kg BW, I just did a chinup comfortably with 40kg on my weight belt.

    Thanks Mr Neupert!

    I'm starting the ladders tomorow!

  9. #9
    JasonL.Ac. is offline Senior Member
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    Default

    Awesome progress! Well done, that was quick. Thanks Geoff for sharing this program on the forum. Pats, keep with it and report back, let us know how it goes. If and when you plateau, or need a change, also consider the fighter pullup program (specifically the version for weighted); that took me to a triple with 32kg, which is fine for me for now.
    Jason Ginsberg, RKC2, LAc
    [url]http://www.dragondoor.com/instructor/1706[/url]

  10. #10
    Pats is offline Member
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    Mar 2011
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    Default

    Thank you for the encouragement.

    As soon as I'm done with the second phase, I'll be sure to post my progress!

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